13 Original Colonies, 50 Reps

AO: Wreck Center

When: 07/03/2023


Number of Pax: 12

Pax Names: Alliance, Bronco, CPAP, Gold, Kipling, Lord of the Dance, Public Access, RA, Rossy, Shiplap, Silver Spoon, Styrofoam,

Number of FNGS: 1


QIC: Lord of the Dance

The BackBlast:

Conditions: sunny, humid and sloppy after our 7 inches of rain the day before

In keeping with the impending July 4 holiday, we did things in reps of 13 (original colonies) and 50 (nifty United States).

Warm Up:

  • SSHs
  • Rossys
  • Daisy Pickers
  • Don Quixotes
  • Imperial Walkers

Mosey to Beye

  • @the end of each block, 13 merkins. Boat sit as you wait for other PAX.

First Thang:

Bear crawl S, crab walk N, high knees E and W around playground field. 50 reps/corner.

  • SW corner: Failures to Launch
  • SE corner: Merkins
  • NE corner: Reverse Pickle Pushes
  • NW corner: Heels to Heaven
  • (second round is 25 reps/corner)
  • plank or sitting boat position as you wait for rest of PAX

Second Thang:

  • 25 1-legged lunges (r) in cadence
  • 25 wall stand shoulder taps in cadence
  • 25 1-legged lunges (l) in cadence
  • 30 sec wall sit

Mosey back to Wreck Center


  • 25 Freddy Mercurys
  • 25 WWIIs

Circle of Trust: We talk a lot about equality here in the US. We need to be talking about equity as well, especially racial equity. What does it mean for us to strive for a society in which one’s potential for success is no longer defined by the color or one’s skin or other outward characteristics or by lack or the opportunities that so many of us experience? How are we as a group working towards that goal? What should that look like? What should we look like in order to reflect that? Look around- we’re a group of mostly white males. How can we be more intentional about bringing greater diversity and equity to F3 in Oak Park? Let’s start that conversation.

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